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More than a gym. We're a fitness community.Thu, 17 Aug 2017 16:17:04 +0000en-UShourly1https://wordpress.org/?v=4.8.1https://i1.wp.com/blog.brickbodies.com/wp-content/uploads/2016/11/favicon.png?fit=32%2C32Brick Bodies Bloghttp://blog.brickbodies.com
3232125675766Expert Interview Series: Pat Flynn of Chronicles Of Strength On Minimalist Fitness Traininghttp://blog.brickbodies.com/expert-interview-series-pat-flynn-chronicles-strength-minimalist-fitness-training/
http://blog.brickbodies.com/expert-interview-series-pat-flynn-chronicles-strength-minimalist-fitness-training/#respondThu, 17 Aug 2017 16:17:04 +0000http://blog.brickbodies.com/?p=3904Pat Flynn is an author, fitness minimalist, and 7th-degree black belt in hanging out as well as a business coach. We recently spoke with Pat about his “less is more” approach to working out, and how people can get the most out of their fitness regimens and the places where they work out. Tell us]]>

Pat Flynn is an author, fitness minimalist, and 7th-degree black belt in hanging out as well as a business coach. We recently spoke with Pat about his “less is more” approach to working out, and how people can get the most out of their fitness regimens and the places where they work out.

I started my blog in college as a way to gain an audience for myself. It wasn’t narcissistic or anything; I just wanted everyone to stop what they were doing and pay attention to me. (Like that’s so much to ask.) But I realized the only way I could get people to visit my site was by actually being helpful. So I quickly came to conclude that if I was going to make any kind of impact, I had to craft a message that would resonate with people and empower them. And after some fidgeting around – along with a long, arduous struggle of not knowing what it was that made me unique – I arrived at minimalism. People seemed to like “Less is more” – especially with fitness.

I’m also a “fitness try hard.” That’s one of those terms which gets tossed around a lot in video games. You call someone a “try hard” when maybe they’re taking the game just a little too seriously. I see fitness the same way: something to be taken seriously.

In an age where we’re seeing more science and technology in the fitness industry, you’ve embraced a minimalist approach of working out. Why is that?

I believe in the basics. “Stretch what’s tight. Strengthen what’s weak.” Eat lightly and lift a lot of weight.

I think the more distractions there are pulling us away from the fundamental work we need to do in order to improve ourselves, the longer it takes to get anywhere. People sometimes need to be reminded of this, because what’s true and right often gets trapped and suffocated under all the fads and trends, gimmicks, hype, ab belts, and shake weights.

Science is great. Love science. Can’t get enough of science. Science isn’t the problem, I don’t think. But technology – well, that can be distracting.

Plus, we know we don’t need anything technologically from outer space in order to be strong and in shape. We know this because fit people existed before there was even chicken on a stick. Technology can sometimes make the process more entertaining or convenient – or perhaps even get some people interested – but is by no means indispensable. So I try to be simple and straightforward. I want to make programs for people that are absolutely crystal clear – here’s your goal, and here’s what we need to do in order to get there.

Some people describe the Crossfit training program as “minimalist.” Do you agree with that characterization? Do you have any thoughts or opinions on Crossfit in general?

Minimalism is a term malleable to the goal. Depending on the outcome you want to achieve, the minimalist approach may well mean a lot of work, and often it does. But generally, I would say Crossfit isn’t particularly minimalist. Most of the time, I would say Crossfit routines are unnecessarily risky and slapped together without a whole lot of thought behind them. But again, what is the goal? If you want to compete in Crossfit, OK. But if you just want to be fit – generally physically prepared, as they say – you could take a much more refined approach. It doesn’t have to be so chaotic.

But I will say this: Crossfit does community better than anybody. And that isn’t something you can just write off. People need positive environments.

Do you take the same minimalist approach when it comes to nutrition and diet? What is your philosophy in these areas?

I am pretty heavily into fasting, among other things. I’m even one of those oddballs who thinks being hungry isn’t the end of the world and that anybody promoting a diet that won’t make you hungry doesn’t know what in the hell they are talking about. I like restriction, actually. That to me is minimalism.

When you observe people trying to work out or get into shape, what are some of the main things they are doing wrong?

Expectations are everything. And almost everyone’s expectations aren’t set up properly. You can’t lose 50lbs in two months without letting go of something. You can’t have your cake and eat it, too. Fitness is about managing compromises. And so what you get often comes directly from what you’re willing to give up: calories, and the couch.

For someone who is searching for a fitness center where they can work out, what are some qualities they should look for?

Convenience. Because If you’re getting started and your gym is forty minutes away, you’re just not going to go. So find a gym that’s five minutes away, even if it doesn’t have all the amenities. Because there are already going to be enough hard decisions for you to make along the way to better health, so why add inconvenience on top of it? Put success in your way. Find a gym that doesn’t take long to get to.

If someone is working with a personal trainer, how important (or not) is it for that trainer to have a relationship or affiliation with the fitness center where the workouts take place?

It depends on the person and place. Some fitness centers, for example, have terrible, awful, raggedy-ass programs they force trainers to use with people who come in. So, in that respect, I would like to see the trainer have his or her autonomy. After all, training should be personalized, at least when working with a personal trainer. That’s kinda the point.

In another sense, you want the trainer to be passionate about the place where they work. It’s easy for trainers to become jaded or disinterested in their profession because they don’t have a mutually-beneficial working relationship with their employer. This resentment gets passed on into the work they do with people. And that sucks for everyone.

What do you foresee for the future of fitness training? Will there be any major changes?

I expect to see “same, but different.” In other words: trends, always coming, always going, some useful, others not. But unless everybody suddenly steers into enlightenment, I don’t expect any kind of fitness revolution happening soon. And that’s OK. I’ll just keep doing what I can.

]]>http://blog.brickbodies.com/expert-interview-series-pat-flynn-chronicles-strength-minimalist-fitness-training/feed/03904Member Blog – Where Has the Summer Gone?http://blog.brickbodies.com/member-blog-summer-gone/
http://blog.brickbodies.com/member-blog-summer-gone/#respondTue, 15 Aug 2017 21:14:58 +0000http://blog.brickbodies.com/?p=4323I am writing this in the snatches of time that I can steal in-between babysitting our grandkids (a one-year-old and his four-year-old sister) and trying to run our business. Two years ago, when we chose to remodel our “domestic compound” and move our studio from downtown Cockeysville back to our home, I was anticipating slowing]]>

I am writing this in the snatches of time that I can steal in-between babysitting our grandkids (a one-year-old and his four-year-old sister) and trying to run our business. Two years ago, when we chose to remodel our “domestic compound” and move our studio from downtown Cockeysville back to our home, I was anticipating slowing down and trundling my way into retirement over the next five years. Needless to say, the best laid plans of mice and men often go awry.

I’m not complaining. Well, maybe I’m grumbling just a bit, since it is still difficult to get to the gym regularly. When we were in C’ville, I could leave the studio, go to the gym three or four times a week and then head home. Now, when the kids go home (which happens to be to the house next door in our “compound on the hill”), I am exhausted. Just give me a tasty cocktail to drink and let me cook dinner and then put me in front of a 54” TV for Game of Thrones.

How’s that for the beginning of an article about fitness? Just what you expected to read, right?

If you can learn anything from my situation, let the takeaway be this… do what you can and don’t beat yourself up too badly if you are not reaching your own expectations. My mother has always had the neatest (aka, cleanest) house I know; in fact she still does. But, now that she is in her nineties, if she doesn’t vacuum her already clean living room for a day, she just says, “It will be there tomorrow.” Hakuna Matata, in other words. (If you don’t have little ones in your life, that’s a Lion King reference.) She has learned to live with the less than perfect. As an aside, someday, I just hope that my house will look as nice as hers in its messy state.

Instead of kicking myself for not sweating in the gym, I try to look at what I can do within the parameters I am working with. For instance, I can stretch my hamstrings when I brush my teeth. My electric toothbrush provides a perfect two-minute timer that I use as I prop my legs on the countertop and “feel the burn” in my hamstrings. (I do this before Mrs. Commish has awoken so that there won’t be any ‘splaining to do; what happens on my counter stays on my counter.) Before getting out of the shower, I will do a minimum of 15 deep knee bends with my arms fully extended over my head. This engages the core somewhat and helps to keep my legs strong. Got to have a good foundation to play golf, after all.

Then there is the yard work. We have a few acres to maintain and it all can’t be cut with my tractor. The slopes are too steep so I have to push a mower up and down some hills. Here again I use a method that has a built-in timer. This year we bought a battery-powered mower. The rechargeable batteries last just about 45 minutes before they need to be recharged. I love this feature because it gives me a great excuse to stop for the evening and prepare to plop down in front of the TV with a clear conscience.

When the really deep stuff needs to be cut, I fire up our DR Field and Brush Mower. Believe me, several times a season that really works up a sweat going through deep and thick weeds. Instead of complaining that I have to cut the 30” crap, I now look forward to it as I know it will not only make me sweat out about 5 pounds, but I can’t think of a better upper body workout then manhandling that brush cutter.

Although I know that all of this is really “make do” for not getting to Brick Bodies very regularly, I have one last thing that I have recently incorporated into my regimen. I dug out my old Schwinn stationary bike and put it in our media room. Twenty to thirty minutes of pedaling in the morning while I watch the news and I don’t feel like I am missing something when the kids come over and the TV has the Disney Channel on it for the rest of the day. Hakuna Matata!

Now I need a little help from you. The various things that I am doing seem to keep my knees lubricated and pain-free, but when I kneel on them to play with the grandkids, they suddenly feel very bony and let me know that this is something they do not want me to do. Is there an exercise that will make my knees feel like they were 20-something again?

]]>http://blog.brickbodies.com/member-blog-summer-gone/feed/04323What Happens in a Body Sculpting Class?http://blog.brickbodies.com/happens-body-sculpting-class/
http://blog.brickbodies.com/happens-body-sculpting-class/#respondTue, 15 Aug 2017 16:39:17 +0000http://blog.brickbodies.com/?p=3870Weight loss is just one of the reasons that brings people into the gym. Also high on the list for many exercise enthusiasts is the quest for leaner, more toned bodies. Achieving this involves more than just cardio, however. It also takes targeted strength training on the arms, core, abs, and other “trouble” spots. Enter]]>

Weight loss is just one of the reasons that brings people into the gym. Also high on the list for many exercise enthusiasts is the quest for leaner, more toned bodies.

Achieving this involves more than just cardio, however. It also takes targeted strength training on the arms, core, abs, and other “trouble” spots. Enter body sculpting classes. Wondering just what is involved in this popular type of workout? Here’s a closer look.

What is Body Sculpting?

Body sculpting, also known as core conditioning, is a strength-building, muscle toning, stretching workout method performed in a class setting. Classes typically begin with a warm-up period, followed by light cardio and stretching aimed at getting muscles warm and limber, leading up to core-building exercises and concluding with a cool-down period to reduce lingering tightness and cramping. Many classes incorporate a number of types of equipment, including exercise bands, dumbbells, weight bars, stability balls, and other tools. Other body sculpting classes primarily rely on body weight as resistance.

While body sculpting classes vary depending on the instructor, many focus on the major muscle groups, which experts say is the best way to maximize your workout. Says Jillian Michaels, “A full body-sculpting workout regimen targets all of your major muscle groups during each workout. A routine that works your whole body is the most efficient, effective way to sculpt your muscles and shape up all over.”

Other body sculpting classes may specifically address a particular area of the body, such as arms or glutes. While it is true that you cannot spot-reduce or burn fat in a particular target area, you can build and tone muscle in these areas leading to a stronger, more toned appearance.

During any body sculpting class, the instructor will explain and demonstrate each exercise and accompanying equipment, if necessary. He or she may also modify certain exercises to suit the varying abilities of participants. You can also learn the basics of body sculpting by signing up for a personal trainer session.

The Benefits of Body Sculpting

While a sleeker, fitter silhouette may be the main goal in taking a body sculpting class, there are additional benefits to adding body sculpting to your regular fitness routine. In addition to strengthening muscles and adding definition, body sculpting can also minimize the risk of bone loss if sufficiently heavy weights are used.

Here’s one last thing to keep in mind. Body sculpting is appropriate for people of all levels and abilities, but first-timers — even cardio pros — should expect some muscle soreness after their first classes. And because body sculpting exercises are usually easy to learn and low-impact, they put less pressure on the joints while reducing the risk of injury.

Here’s the best part. The more body sculpting classes you take, the stronger and more flexible you will become. Even better, in increasing your lean muscle tissue, you will also boost your metabolism, meaning you will increase the number of calories you burn and become increasingly efficient.

While there are no shortcuts to getting a better body and hard work is an essential part of the equation, choosing the right exercise routine, including body sculpting, can lead to maximized results. To start optimizing your own workout routine by taking advantage of body sculpting classes and other techniques, sign up for a trial pass today.

]]>http://blog.brickbodies.com/happens-body-sculpting-class/feed/03870Support Whole Family Health with Fitness Programs Designed for Kidshttp://blog.brickbodies.com/support-whole-family-health-fitness-programs-designed-kids/
http://blog.brickbodies.com/support-whole-family-health-fitness-programs-designed-kids/#respondTue, 08 Aug 2017 15:44:30 +0000http://blog.brickbodies.com/?p=3933While there will be plenty of fun in the sun (with sunscreen, of course), adventures with friends, and backyard play, there is another activity to introduce to your kids this summer. Bring them along to work out with you. Read on to learn more about why summer is the perfect time to help kids learn]]>

While there will be plenty of fun in the sun (with sunscreen, of course), adventures with friends, and backyard play, there is another activity to introduce to your kids this summer. Bring them along to work out with you. Read on to learn more about why summer is the perfect time to help kids learn to support lifelong fitness by joining a gym.

Falling Short on Fitness

Between heightened academic demands and the increased use of technology screens, kids today are suffering from a lack of physical activity. In fact, according to NPR, “Children around the world are less aerobically fit than their parents were as kids, a decline that researchers say could be setting them up for serious health problems once they’re grown up.”

More specifically, NPR points out, “Children today take 90 seconds longer to run a mile than kids did 30 years ago, according to data from 28 countries. Children’s aerobic fitness has declined by 5 percent since 1975.”

All in all, while kids should be getting a full hour of physical activity every day, the majority are not reaching this goal. And while parents are aware of the profound importance of exercise for kids, many also agree that supporting this initiative is challenging, according to the NPR survey. Take away gym classes at school, recess, and many academic-year based extracurricular sports and introduce the “freedom” of this time, and summer can often be a recipe for inactivity for kids.

The Benefits of Exercise for Kids

What’s the takeaway? Kids today are more sedentary than ever, and this can have long-term, detrimental impacts on your children’s health and wellness.

Conversely, engaging in regular exercise comes with many benefits according to KidsHealth, including stronger muscles and bones; leaner bodies; the decreased risk of becoming overweight; the decreased risk of developing type 2 diabetes; and reduced blood pressure and blood cholesterol levels. Kids who exercise also sleep better and even have a better outlook on life.

Leading by Example

Parents are the biggest role models in their kids’ lives. It follows that parental attitudes about diet and exercise are passed along to their children. The research backs this up. According to a study published in the International Journal of Pediatrics, young children whose parents were more supportive and encouraging of physical activity were 6.3 times more likely to be highly active than inactive.

The report’s conclusion? “In summary, parents occupy a privileged position in terms of influencing their children’s physical activity. First, they are the custodians of daily schedules and can, therefore, guide issues such as the amount of television viewed…. Second, parents have a direct influence on their children’s physical activity. Their support of physical activity, their own level of physical fitness, and their enjoyment of physical activity predict the extent to which their kids will engage in physical activity with sufficient intensity and duration.”

Kids and Brick Bodies

Making a commitment to fitness on your own behalf is just the start. But why not consider bringing your kids along with you the next time you go to the gym? At Brick Bodies, fitness programs for kids promote exercise as an important part of life. In addition to offering parents and kids a setting in which to work out together, we also offer everything from aquatic classes to sports-themed summer camps to dance birthday party bashes, all aimed at turning a trip to the gym from a chore to a chosen activity.

With the countdown to summer well underway, the season’s arrival brings unique opportunities to families. Why not commit together to ending this summer more active, fit, and connected to each other? Sign up for a trial pass today to start discovering the many ways Brick Bodies can help your family put fitness first.

This fit tip is all about the magic of the fabric ball. Our trainer Hope Regalbuto walks you through an exercise to get a full-body workout with the fabric ball. How could we forget, stick around to hear our Corny Joke of the Week!

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]]>http://blog.brickbodies.com/video-trainer-fit-tip-of-day-fabric-ball-squat-throw/feed/042623 Zen Workout Tips to Help You Keep Your Cool This Summerhttp://blog.brickbodies.com/3-zen-workout-tips-help-keep-cool-summer/
http://blog.brickbodies.com/3-zen-workout-tips-help-keep-cool-summer/#respondTue, 01 Aug 2017 16:08:45 +0000http://blog.brickbodies.com/?p=4065People often think of working out in terms of weight loss and other physical outcomes. However, the psychological effects of working out are also profound, which is one of the reasons why Zen workouts are so popular. Read on for three zen workout tips aimed at amplifying stress reduction while simultaneously enhancing your results. Top 3]]>

People often think of working out in terms of weight loss and other physical outcomes. However, the psychological effects of working out are also profound, which is one of the reasons why Zen workouts are so popular. Read on for three zen workout tips aimed at amplifying stress reduction while simultaneously enhancing your results.

Top 3 Zen Workout Tips to Help Maximize Your Fitness Routine

1. Breathe better.

Just because breathing is an involuntary body function doesn’t mean you can’t improve your breathing by focusing on it. In fact, proper breathing techniques can help you stay calm and can also improve your workout across everything from strength training and aerobic exercise, to yoga and stretching. On the other hand, holding your breath and/or not breathing properly can cause you to run out of energy sooner and can also result in shortness of breath, dizziness, and other detrimental impacts.

“Whether you’re a casual gym-goer, a mall walker, a mountain biker, an actor, singer, or dancer, putting your breath at the core of your discipline will help you achieve far more than you ever thought….By learning to control your breathing, by understanding how the respiratory system is integrated with your body, by using conscious breathing in all your pursuits, you will improve nearly every aspect of your life.”

Not sure what breathing techniques are best? Speak to a personal trainer from Brick Bodies who can work with you to implement proper breathing methods.

2. Manage your mindset.

This is one of the most important zen workout tips to follow. Attitude is everything. If you think of going to the gym as a chore or as drudgery, can you really expect to get the most out of your workout? Conversely, focusing on the many things in life for which you’re grateful, including a healthy, able body and a variety of opportunities to improve on it, can help you maximize your fitness routine.

Maintaining a positive mindset can be particularly challenging if you’re feeling stressed or overwhelmed. Because of this, experts tout the value of meditation for quieting the mind. Even just five to ten minutes a day can help you check in with yourself and your intentions in order to stay focused on your fitness goals. Research has even linked mindful meditation with everything from self-healing to healthy immune systems.

3. Give yourself a break.

Zen is all about finding the balance in life. However, many people lose sight of this, particularly when just starting out on their fitness journeys. Unfortunately, this can lead to everything from burnout to injuries.

Taking a day off every now and then can help you restore balance in your life. Remember, health isn’t just about physical aspects. Taking a day off from working out to do something else you love serves your mental and physical health, as well.

Want a related tip? Laugh. You’ve heard the saying “laughter is the best medicine.” As it turns out, laughter and meditation have a lot in common. Conclude researchers at Loma Linda University as reported by Huffington Post, who discovered that joyful laughter and meditation exhibit similar brain wave frequencies when engaging in these two activities, “We suggest HAML [humor associated mirthful laughter] may be another non-pharmacological lifestyle intervention to provide health, wellness [and] adjunctive therapeutic benefits.”

One last thing to keep in mind? Zen fitness aims to help participants build strength and flexibility while bringing the body into balance. However, the time you spend in the gym is only part of the big picture. A holistic approach to health, incorporating eating right and getting enough sleep, is also essential. These things are all inextricably interlinked. The more they are aligned, the more fulfilling your workouts will be.

]]>http://blog.brickbodies.com/3-zen-workout-tips-help-keep-cool-summer/feed/040653 Expert-Approved Treadmill Workouts That Will Keep You in Shapehttp://blog.brickbodies.com/3-treadmill-programs-blast-away-boredom/
http://blog.brickbodies.com/3-treadmill-programs-blast-away-boredom/#respondFri, 28 Jul 2017 18:55:25 +0000http://blog.brickbodies.com/?p=3875The treadmill is a go-to cardio workout for many exercise enthusiasts. However, the reality is that you can only log so many miles before boredom takes over. While cross-training is one way to keep things exciting, you do not have to give up entirely on the treadmill. Fitness Magazine recently featured several fun treadmill programs]]>

The treadmill is a go-to cardio workout for many exercise enthusiasts. However, the reality is that you can only log so many miles before boredom takes over. While cross-training is one way to keep things exciting, you do not have to give up entirely on the treadmill. Fitness Magazine recently featured several fun treadmill programs aimed at keeping you going longer. Here’s a closer look at three of our favorites, along with why you should give them a go.

Blast Away Boredom With These Three Fun Treadmill Programs

1. The 5K Cardio Training Program

Setting a goal is a great way to keep your eye on the prize (and off the clock), and Fitness’s5K Cardio Training Program offers a smart starting point. Featuring three days a week of running at just one to one and a half easy miles a day, it is suitable for entry-level runners. This program continues to build over three months amping up in terms of both mileage and effort level. During this time your confidence will grow too. By the time race day arrives during week 12, you will be ready to hit the road running.

Just remember that road running can feel different than treadmill running because the terrain varies, so be sure to follow the workout recommendations for adjusting your treadmill’s incline to best simulate the outdoor running experience.

2. Run/Walk: The 20-Minute Treadmill Hill Workout

If you are not quite ready for full-on running, this short but strong run-walk workout from fitness pro Aundrea Hasselbach promotes fat burning and lower body toning by mixing up both MPH and incline.

Think walking will not help you reach your fitness goals? Think again. According to the Mayo Clinic, regular brisk walking has a number of benefits, including maintaining body weight, preventing various medical conditions, strengthening bones and muscles, and improving balance and coordination. It is even a mood booster!

(If you are searching for additional low-impact ways to expand your workout, do not underestimate the advantages of aquatic exercises.)

3. The 20-Minute, Glute-Sculpting Treadmill Routine

If you are engaged in the lifelong quest for a firmer, shapelier posterior, you are not alone. Everyone has their problem areas, and for many people it is the butt — or, more technically, the gluteus maximus. Enter the 20-Minute, Glute-Sculpting Treadmill Routine, a cardio-hill workout from personal trainer Diana Maitland, which builds strength and endurance while burning 150 calories in the process.

Walk your way to a better rear view.

Keep in mind that the quest for a better behind is not just an aesthetic endeavor. Your glutes play a major part in supporting your body during standing, walking and balance-related activities. The more you build up this area, the less you will have to worry about injuries, too.

Here’s one tip from the experts. Thinking about your butt during this treadmill routine can help ensure that your muscles are fully engaged. What will the result be? The very best booty-blasting workout you can get. (For even more better body tips, download our e-book, “4 Weeks to a Better Body” today.)

Do not let your exercise routine slow to a crawl just because you lose focus by repeating the same routine day after day. These three expert-approved fun treadmill programs can help you stay in high gear and on track — or treadmill, as the case may be — to reaching your fitness goals. Sign up for a trial pass to get started today.

]]>http://blog.brickbodies.com/3-treadmill-programs-blast-away-boredom/feed/03875Top 5 Common Characteristics of the Best Weight Loss Exercise Planshttp://blog.brickbodies.com/best-exercise-plan-sustainable-weight-loss/
http://blog.brickbodies.com/best-exercise-plan-sustainable-weight-loss/#respondTue, 25 Jul 2017 16:31:08 +0000http://blog.brickbodies.com/?p=3860It seems like everyone has a different answer to the question, “What’s the best exercise plan to lose weight?” While this may be confusing, it’s actually good news. Why? Because while some weight loss exercise plans are ill-advised, many work — which means there are many potential paths to weight loss success. Whether you prefer]]>

It seems like everyone has a different answer to the question, “What’s the best exercise plan to lose weight?” While this may be confusing, it’s actually good news. Why? Because while some weight loss exercise plans are ill-advised, many work — which means there are many potential paths to weight loss success.

Whether you prefer to spin, swim, lift, Zumba, or sprint your way to weight loss, however, there are some basic proven tips. Here’s a closer look at five things the best weight loss exercise plans have in common.

5 Things to Keep in Mind For Your Future Weight Loss Exercise Plans

1. Slow and Steady

Congratulations! You’ve decided to make a change toward a healthier, happier life, and losing weight is part of your plan. While you may have an eye on immediate results, jumping right in without pacing yourself can be detrimental. Not only can a too-fast approach be difficult to sustain while also leading to burnout, but it can also increase the chances of injury. Conversely, a “slow and steady” start can help you to be more successful at keeping off the pounds when the initial push subsides.

Additionally, says US News and Report, “ The psychological effect of depriving yourself or over-exercising in the name of weight loss doesn’t help you keep weight off over the long-term either.”

2. Consistency Counts

If your goal is to make a true lifestyle change, committing to long-term weight loss exercise plans is instrumental. Research suggests that it takes 21 days to make a habit. Making a schedule and sticking to it can help you get through this three-week period. Unfortunately, it’s easy to put exercise as the last thing on your list given the many seemingly more important demands of 21st century living. But the reality is that your health IS mission-critical, so commit to putting exercise — and yourself — first during these 21 days. At the end of this period, you can look forward to results — and a new, fitness-forward mindset.

3. Focus on Form

If you’re looking to maximize your workout benefits while minimizing the risk of a potential goal-derailing injury, working out with the proper form can make all the difference — whether you’re in the pool or in the weight room. If you’re new to the gym or just trying something new, personal trainers offer invaluable partnerships in teaching and reinforcing proper form and technique. Sign up for a personal trainer session today to get started.

4. Embrace Intervals

While endurance training has its benefits, high-intensity interval training (HIIT) is increasingly touted by experts as a particularly efficient and effective way to workout. Says the Mayo Clinic, “Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.”

What’s the best part? Not only can interval training be applied to any type of workout, but according to the latest research, it may even reverse the aging process. Said Mayo Clinic endocrinologist and senior researcher on the study, K. Sreekumaran Nair, M.D., Ph.D., “We encourage everyone to exercise regularly. The take-home message for aging adults is that supervised high-intensity training is probably best. Both metabolically and at the molecular level, HIIT produces the most benefits, but without proper supervision, could make this age group more prone to injury.”

5. Factor in Food

Long-term weight loss success isn’t just about putting in endless hours at the gym. Diet is also an essential part of the equation. Eating the rights foods at the right time can help you keep your calorie and macronutrient intake at optimal levels while providing the fuel your body needs to power through a workout.

In addition to helping you at the gym, some personal trainers can also help you come up with a nutrition plan. Many weight loss experts also recommend starting a food journal.

The Biggest Secret to Sustainable Weight Loss and Fitness

One last thing to keep in mind? Whatever workout you end up choosing, enjoyment is ultimately the key to sustainability. Sign up for a trial pass today to start exploring the many exciting fitness options waiting for you at Brick Bodies. It’s time to enjoy yourself and get the body you want, starting today!

]]>http://blog.brickbodies.com/best-exercise-plan-sustainable-weight-loss/feed/03860HIIT Workouts: Bust the Myths and Learn the Real Deal!http://blog.brickbodies.com/hiit-workouts-bust-myths-learn-real-deal/
http://blog.brickbodies.com/hiit-workouts-bust-myths-learn-real-deal/#respondWed, 19 Jul 2017 15:49:07 +0000http://blog.brickbodies.com/?p=4078HIIT workouts continue to generate lots of buzz since they first burst onto the fitness scene a few years ago. While they’re packed with potential, there’s also a lot of erroneous information floating around the workout world about this short but sweaty type of workout. Looking to sort out the fact from the fiction? Read]]>

HIIT workouts continue to generate lots of buzz since they first burst onto the fitness scene a few years ago. While they’re packed with potential, there’s also a lot of erroneous information floating around the workout world about this short but sweaty type of workout.

Looking to sort out the fact from the fiction? Read on for a roundup of four common HIIT myths and misconceptions.

Myth #1: HIIT workouts require a paramount level of fitness.

Just because many of the people you know who wax enthusiastic about HIIT are ripped doesn’t mean they started out that way. In fact, HIIT workouts are appropriate for people at a variety of levels because they comprise “self-limiting” movements, which simply mean that participants work to a percentage of their personal max during intervals using an individualized rate of perceived exertion.

However, there is a catch. Just because everyone can do a HIIT workout doesn’t mean everyone should. Just as you wouldn’t jump into running a marathon without acquiring a certain level of fitness, you should also undertake HIIT with caution in order to reduce your risk of injury and muscle soreness. Experts recommend waiting until you can sustain 30 minutes of moderate, low-intensity aerobic exercise before progressing to HIIT workouts.

Additionally, a personal trainer can offer invaluable partnership in guiding you to getting all of the benefits of HIIT training, whether you’re just starting out on your fitness journey or you’re looking to amp up your program.

Myth #2: HIIT workouts are all you need to reach your fitness goals.

There’s no arguing that HIIT workouts deliver on their hype. Not only are they incredibly effective, but they’re also versatile. Explains PopSugar, “You can do a HIIT workout with almost any type of activity, including running, swimming, and cycling, as well as strength training with exercises like burpees, squats, and push-ups. HIIT is flexible and you can create different formulas for the work-to-rest ratio, but the most popular is 2:1. For example, you work for 40 seconds at your max and rest for 20, repeating this pattern for five to 10 sets. The Tabata Protocol might be the most well-known HIIT workout. Its eight rounds of 20-second intervals followed by 10 seconds of rest make it one of the hardest four-minute workouts you’ve ever done.”

This flexibility means it’s easy to stay engaged when incorporating HIIT into your fitness plan. The operative phrases in the previous sentence, however, are “incorporating” and “fitness plan.” No single exercise program will ever lead to comprehensive fitness. From strength training to eating right, you can expect best outcomes from a holistic approach. Do not rule out the value of building cardiovascular endurance by supplementing HIIT with low-intensity steady-state cardio.

Myth #3: More Is Better

The old saying goes, “You can never have too much of a good thing” is not applicable when it comes to interval training. HIIT workouts are intense, and it’s easy to overdo it, particularly if you’re doing it right. Extending HIIT workouts beyond 20 minutes, doing HIIT workouts every day, and/or failing to allow ample rest time between workouts can lead to diminishing returns.

Myth #4: HIIT can help you target problem areas.

HIIT workouts are all about working out your entire body. HIIT does not specifically target any one part of the body, which means that it is a highly efficient way to get a full-body workout.

If you’re going for the Arnold Schwarzenegger look, HIIT training alone won’t help you build muscle mass. It will, however, help you maintain lean muscle toward a sleeker and stronger body.

Now that you know the facts, what are you waiting for? Whether you’re looking to start your journey to fitness or just looking to change things up, HIIT offers life-changing potential.

Check out our Fitness & Fireworks event on July 18th for HIIT and other workouts here. It’s fun, and it’s FREE!

]]>http://blog.brickbodies.com/hiit-workouts-bust-myths-learn-real-deal/feed/040784 Reasons to Add Mountain Climbers to Your Workoutshttp://blog.brickbodies.com/reasons-to-add-mountain-climbers-to-your-workouts/
http://blog.brickbodies.com/reasons-to-add-mountain-climbers-to-your-workouts/#respondMon, 17 Jul 2017 22:22:00 +0000http://blog.brickbodies.com/?p=4109Burpees may be the exercise move most loved by personal trainers (and dreaded by exercisers), but mountain climbers give burpees a run for their money when it comes to producing results. Are you wondering what mountain climbers are and why they’re a beneficial part of any workout regimen? Here’s the 411 on mountain climbers, along]]>

Burpees may be the exercise move most loved by personal trainers (and dreaded by exercisers), but mountain climbers give burpees a run for their money when it comes to producing results. Are you wondering what mountain climbers are and why they’re a beneficial part of any workout regimen? Here’s the 411 on mountain climbers, along with four reasons to integrate them into your fitness routine.

More specifically, mountain climbers begin in a high plank position with the hands placed shoulder-width apart like you are going to do a pushup. Making sure your core is engaged and your head is in alignment, draw your right knee into your chest before extending it back out again, then repeat with your left leg. Continue this alternating pattern as quickly as possible in brief bursts, AKA intervals, in order to get the most powerful workout.

4 Benefits of Mountain Climbers

If mountain climbers sound like hard work, that’s because they are. The good news is that you’ll be glad you stuck with them when you start seeing and feeling the amazing benefits, including the following:

1. They are incredibly efficient.

As a compound exercise, mountain climbers work multiple muscle groups and joints at the same time. In other words, they deliver serious “bang for your buck,” targeting core muscles, such as back, hips, and abs, as well as glutes, leg muscles, and even your shoulders.

2. They improve mobility.

The dynamic nature of mountain climbers makes them great mobility boosters. Every time you repeat the mountain climber motion, you loosen up your hip and knee joints, improving range of motion and enhancing overall function. In doing so, you also reduce your risk of injury.

3. They support heart health.

Most people think of mountain climbers in terms of their lower-body strength training benefits. However, the quick, constant leg switching also gives your heart rate a boost. As you grow stronger and pick up your pace, the cardiovascular benefits compound.

4. They promote functional fitness.

Mountain climbers are also a form of functional training, described by the Mayo Clinic as “train[ing] your muscles to help you do everyday activities safely and efficiently.” If your goal is to improve your coordination, the quick feet and tricky timing of mountain climbers can help you become more agile, an attribute which carries over to many aspects of life, both inside and outside of the gym.

Here’s one last thing to keep in mind. As any avid real-life mountain climber will tell you, there’s always a new mountain to climb. The same goes for mountain climbers in the gym. Once you’ve conquered basic mountain climbers, there are a number of different variations aimed at adding to the challenge, including sliding mountain climbers, foot-switch mountain climbers, and running mountain climbers.

Meanwhile, if you’re just starting out on your fitness journey, modified mountain climbers, a slower, lower impact alternative, can help you get in on the mountain climber action without overdoing it.

Want more compound exercises that will challenge you? Check out our Fitness & Fireworks event on July 18th. Each Brick Bodies/Lynne Brick’s club is featuring FREE classes for members and guests. Take a look at our lineup here.